Pull ups
65%x5, 75%x5, 85%x5+

7 minutes of work followed by two minutes of rest

3/5/7 Dips
3/5/7 Low rows

3/5/7 2 arm high pulls
3/5/7 Med ball sit ups

3/5/7 R/L Sandbag clean and lunge

Weather Permitting

3 rounds
400 meter run
30 Wall Ball shots
30 Box jumps

Squat
60%x5, 70%x5, 80%x5+

AQAP
25 Pull ups or low rows - 15
50 Suitcase dead lifts (32's 20's) - 8's and 25
50 Push ups - 25
50 Box jumps (24/12) - 6"/25
50 Rotating sit ups - 15/15
25/25 Kettlebell snatch (16/12) - swings 15/15
25 Pull ups or low rows - 15

Remember this Saturday we'll be doing the benchmark workout for the 6 Week Paleo Challenge at the gym at 7:45 AM!

Overhead Press
60%x5, 70%x5, 80%x5+

Intervals
30 on 15 off 6x (30s per side)
Lunge + 1 arm press
1 arm bent row
Side plank

Remember this Saturday we'll be doing the benchmark workout for the 6 Week Paleo Challenge at the gym at 7:45 AM!

Overhead Press
65%x5, 75%x5, 85%x5+
 
Circuit
30 on 15 off - 4x through
 
Double kettlebell chest bumps
Suitcase lunges
Pull ups
Sit ups
Rotating sandbag cleans

Deadlift
40%x5, 50%x5, 60%x5

4 Rounds As Quick As Possible
10 T push ups
10 Goblet squats
10 Low rows
10 Tuck ups
10 Dead lift high pull

Deadlift
40%x5, 50%x5, 60%x5

As Many Rounds as Possible in 20 minutes of:

5 pull ups
5/5 Kettlebell push press
15 Kettlebell 2 hand swings
20/20 Mountain climbers

Pull ups  
40%x5, 50%x5, 60%x5
 
Circuit
30 on 20 off - 4x
SB shoulder to shoulder press
Over head swings
Pull ups
Rotating dead cleans
Med ball slams  

Weighted Pull ups
40%x5, 50%x5, 60%x5

2 7 min AMRAP
#1
5/5 Rotating Ring Row
5 Thruster

#2
5 Hindu Push ups
5/5 Rotating high pulls

Squats
40%x5, 50%x5, 60%x5

Hurricane
Sprint 3x across floor
10 suspended push ups
10 low rows

Sprint 3x across floor
10/10 rotating kb tactical lunge
10 supine knees to elbows

Sprint 3x across floor
10 Burpees
10 KB swings